Affordable, tasty recipes for breakfast, lunch and snacks – good for the whole family.


Serves 4 – 6 (250 ml)

Ready in 15 minutes


2 ripe avocados, mashed with a fork or cubed

1 tbsp (15 ml) lemon juice

½ tsp (2,5 ml) finely grated lemon rind

5 ml (1 tsp) ground cumin

3 tbsp (45 ml) chopped fresh parsley or coriander

1 small ripe tomato, chopped

¼ tsp (1,2 ml) salt

black pepper to taste


  1. Mix avocados, lemon juice, lemon rind, cumin, herbs and tomato. Add salt and season with pepper.
  2. Serve as part of a light lunch as a dip with fresh veggies like cucumber, peppers or carrot sticks. Dip toasted wholewheat pitas into the guacamole or spread onto any sandwich. Enjoy with fresh fruit and a handful of nuts or seeds.


  1. Add paprika, cayenne pepper or chilli to the guacamole for a spicier flavour.
  2. Grating lemon rind is easy, just use the small side of the grater and don’t grate any of the bitter, white pith.
  3. This guacamole is not only great as part of a lunch, but equally good with meat, fish or chicken. Serve it on wholewheat toast or a sandwich for a quick lunch.
  4. Stir chopped onion or spring onions into the mixture for added flavour. Alternatively stir plain low-fat yoghurt into the guacamole to use as a dip.
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